Warm Up: –  10 min Athletes choice !

Then; begin warm-up for CrossFit Total.

CFT is a test of true strength….get at least 3 warm-up sets of each lift

for before beginning CFT. Be smart, be realistic, be ready….

WOD: – CrossFit Total

Best of 3 attempts at each lift. Each lift counts as one attempt. Coach must be 

watching when rep is completed. CrossFit standards for depth and lockouts will be 


1 RM Back Squat

1 RM Shoulder Press 

1 RM Deadlift